Lihlahisoa tse bonolo tsa Black Bean le Barley Vegetarian Burritos

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 408

Letlalo - 10g

Carbs - 68g

Protheine - 14g

Kakaretso ea metsotso e 55
Qetella metsotso e 10 , Cook metsotso e 45
Litšebeletso tsa 6 (1 burrito e 'ngoe le e' ngoe)

Beha sehlopha sa linaoa le harese tsa burley bakeng sa lijo tsa meroho tse phetseng hantle, tse phetseng-le-ea-ea-ea-ea-limela. Ho itokisetsa ho ka u thusa ho atamela lijo tse nang le k'holeseterole. Ha u itokiselitse ho hang ha u khone ho khetha chelete e ntle kapa ho laela ntho e itseng. Ho e-na le hoo, u tla thabela lijo tse monate le lisebelisoa tseo u li tsebang.

Lijo

• 1/2 senoelo sa harese, se omme
• 1 tablespoon oli ea mohloaare
• 1 eiee e nyenyane, e khethiloeng
• 1 teaspoon e omileng konofolo
• hlahisa li-flakes tse khubelu
• 1/4 teaspoon komine
• 1/4 teaspoon letsoai
• Tablespoons tse 3 tsa tamati
• 1 bohareng ba rantipole, e shredded
• 1 15-ounce e na le linaoa tse ntšo
• 6 li-tortilla tse ngata tsa koro (tse 9 kapa tse 10 ka bophara)
• k'haracado, salsa, shredded cheddar, kapa tranelate e bolila, bakeng sa monate le ho pata, ho ikhethela

Litokisetso

1. Lokisetsa harese ho latela litaelo tsa liphutheloana.
2. Ha harese e ntse e pheha, futhumatsa oli ea mohloaare ka pan e mahareng ka mocheso o mofuthu. Eketsa eiee, konofolo, pelase ea pepere, komine, letsoai, lekhae la langa le le lej, rantipole le linaoa tse ntšo. Khothalla hammoho 'me u lumelle mocheso ka metsotso e ka bang 5. Tlosa mocheso 'me u kopanye motsoako hanyenyane ka fereko.
3. Ha harese e se e loketse, beha tortilla e 'ngoe le e' ngoe kopeng e fapaneng. Arola motsoako oa harese le motsoako oa linaoa likarolo tse tšeletseng mme o li hlophise bohareng ba tortilla ka 'ngoe.

1. Pata burritos ea hau.
   1. Tšoaea tortilla ka halofong, ebe u tšela lehlakoreng le leng tlas'a ho pata le ho e hula hammoho le ho pata.
   2. Fola ka lehlakoreng le letšehali la tortilla ho ea bohareng (hoo e ka bang lisenthimithara tse peli). Pheta ka lehlakoreng le letona.
   3. Tšoara ka thata ho kenya lintho ho fihlela u e-na le burrito e tletseng hantle.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Linaoa tse ntšo li na le fiber e sesebelang, e leng karolo ea bohlokoa ea lijo tsa 'mele oa k'holeseterole. Li-fibre li thusa ho fokotsa LDL k'holeseterole ka ho khetheha, mohlomong ka ho tlama limolek'hule ha li ntse li tsamaea ka tsela ea hao ea lijo. Melemo ha e eme moo, leha ho le joalo. U boetse u fumana protheine, e thusang ho tlatsa le ho qoba ho lapa hang ka mor'a lijo tsa hau. Ka tsela ena, linaoa li thusa ho laola boima ba 'mele.

Melemo ena e sebetsa ho limela tsohle, kahoo haeba u se na linaoa tse ntšo kapa u rata lentile, linaoa tse tšoeu, lierekisi tsa mahlo a mahlo, li-pinto kapa limela tse ling tse monate , tsoela pele u li sebelise.

Ho sebelisa thollo e lekaneng le harese e hulled e boetse e eketsa lijo tse ling. Mofuta o itseng oa fiber, beta-glucan, le oona o na le litšobotsi tsa ho loantša kankere. Ha u reka, u ka 'na ua hlokomela hore bohobe ba hulled (ka linako tse ling bo bitsoa ho tlosoa) le pearl harese. Harese e senyehileng e sebelisoa hanyane ka hanyane, e bolelang hore karolo e kholo ea eona e ka ntle, e leng bran, e tiile.

Ka hona, harese e bolileng ke lijo-thollo. Hangata karolo ena e ka ntle e tlosoa ka harese, empa ba bang ba ntse ba le teng.

Ho phaella moo, lisebelisoa tsa harese ha li tsejoe feela ka li-bran empa li ajoa ho pota e 'ngoe le e' ngoe, kahoo harese e nkiloeng e ntse e fana ka fiber. Haeba u khutšoanyane ka nako, harese e betliloeng e tla pheha kapele. Ho seng joalo, ke hobane'ng ha u se ke ua ea mefuta-futa ea li-hulled (kapa lijo tse fapaneng ka ho feletseng ).

Litlhahiso tsa ho pheha le ho sebeletsa

Ha harese e nka nako e itseng ho pheha, e ikemiselitse ho ba le eona ho stovetop pele u qala ntho leha e le efe e 'ngoe. Ntho e 'ngoe e qhekellang ke ho e qeta bosiu bo le bong. Hlatsoa 'me u hlatsoe pele ue beha holim'a stovetop.

Sebeletsa ka ho reka lebenkele kapa DIY ea khale ea guacamole , ruby ​​e khubelu ea salsa , kapa oa fafatsa ea cheddar e khabisitsoeng le e monate ka tranelate. Ho e-na le hoo, o ka eketsa tsena dikgetho ka burrito ka nngwe pele o e qeta. Hlokomela hore li-add-ins ha lia kenyelletsoa linthong tse nang le phepo bakeng sa recipe ena, kahoo hopola boholo ba likarolo.